Aero Threshold 4 x 12 min
Four 12 minute efforts at 95 to 99% of FTP on the aero bars, building threshold power in the position you race time trials and triathlons in.
- Duration
- 1 h 29 min
- Effort
- 95
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, partly on the aero bars | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Aero position, even power | 12 min | 95-99% FTP87-93% HRmax |
| 2.2 | RecoveryRecovery Sit up, stretch the back and neck | 4 min | 40-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Threshold power in the aero position is what counts in a time trial or a non-drafting triathlon, and for many riders it is a few percent lower than when sitting up. Training at threshold in the position closes that gap over time and builds the strength and comfort to hold it under pressure.
Warm up for 15 minutes, partly on the aero bars. Ride each 12 minute block fully in the aero position at 95 to 99% of FTP. Keep the head steady, the shoulders relaxed and the breathing deep. Recover with four minutes sitting up, stretching the back and neck. Lower the target by two or three percent if holding the position and the power together is too much.
It suits advanced riders preparing for time trials and triathlons. Ride it on the bike you race on. Outdoors, choose quiet roads with good visibility.
Tips
- Lower the target before you give up the position.
- Ride the session on the bike you race on.
- Practice drinking on the bars between blocks.
Good forTime trialStandard-distance triathlonHalf-distance triathlon
Season phaseBuildPeak